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DESK BREAKER
15 MINUTE HOME WORKOUT ROUTINES
COUNTERACT THE RAMIFICATIONS OF SITTING
DEVELOP SUSTAINABLE WORK AND STUDY CYCLES
PREPARE YOUR BODY TO ENGAGE IN PHYSICAL ACTIVITY & FORMAL TRAINING REGIMES
BY
CHRISTIAN VASSALLO BSC, ASCC
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This resource is dedicated to all my family, close friends and colleagues who
dedicate a substantial amount of their lives in front of a screen or text book, with
the noble purpose of growing in knowledge and accomplishing personal and
professional endeavours.
It is my hope that this resource makes some small contribution in helping them
become more productive so that they may continue to pursue these same
endeavours without hindrance.
3
WEEKDAY
WEEKEND
The following tasks form an inextricable part of daily life:
Reading Studying Eating Commuting T.V. and Movie Watching
Work Projects Email Correspondence Formal & Informal Meetings Socialising
One common theme that appears here is that these activities are more often than not carried out whilst sitting. What’s more,
they are often performed in prolonged and concentrated bouts. Thus, one may end up with a typical day that resembles
something akin to a chair-enticing environment:
Breakfast Commute Work Commute Dinner T.V.
Breakfast T.V. Reading Internet Exercise Socialise
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IS S ITT ING REALLY TH AT BA D F OR YOU ?
It should make intuitive sense that people who spend a lot of time sitting (sedentary
behaviour*) expend less energy than those of us who are physically active. This in
turn places such people at greater health risk relative to those who sit less. Recent
research** suggests that a dose-response relationship exists between the time one
spends sitting and the risk of all-cause mortality1 . Prolonged sitting has also been
linked to the development of metabolic syndrome – a trio of conditions that include
obesity, increased blood pressure (hypertension) and diabetes, leading to increased
risk of cardiovascular disease mortality2,3 ,4.
Why all the fuss? Critically, this has been shown to be independent of the time one
spends in moderate to vigorous physical activity. In other words, the consequences
of sitting too much apparently cannot be mitigated by exercising more. Additionally,
after controlling for body mass, the health risks still remain the same, indicating that
the risks are just as high even for lean or otherwise physically active individuals.
Although the underlying pathologies are yet to be established, this may be partly
attributable to physiological mechanisms at the skeletal muscle level vs. body fat per
se.
All things being equal, the one who sits less is likely to be ‘healthier’ than
the one who sits more.
* This excludes sleeping, which is health enhancing. **Due to Sedentary Physiology being an emerging field, studies are largely observational (cross-sectional epidemiological) and thus all risks should be interpreted as associative, at least until greater strength of evidence is available.
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IN CR EASING EN ER GY EX PEN DITUR E: EX ERCISE
A common form of moderate to vigorous physical activity (MVPA) is planned
exercise. This usually takes place through mediums such as competitive and
recreational sport as well as other activities including resistance training, running,
swimming, cycling, mountain climbing and hiking.
Energy expenditure is very good for us.
We need lots of it.
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HOW EVER: EX ERCISE DOES N OT CA NCEL O UT TH E HEALTH R I SKS O F S ITT ING
Sitting too much cannot be compared to exercising too little. Unfortunately for us,
the consequences of prolonged sedentary behaviour cannot be reversed by an hour
or two of moderate to vigorous exercise.
Irrespective of how much or how little you exercise, irrespective of how
much or how little you weigh, sitting for prolonged periods still poses an
independent health risk.
Consider the example of an elite athlete. Though he or she may train up to 3-4 hours
per day, it is still highly possible for this elite athlete to be sedentary, particularly in
light of the need to rest and stay off their feet in order to facilitate training
adaptations. In other words, one could describe them as an “active couch potato”,
which may indeed come as a surprise to many. Though this represents a unique case
example, it is simply to highlight the fact that we also need to draw our attention to
habits in and around our exercise/training routines.
Fig. 1. The movement continuum, illustrating the different focus of sedentary
physiology and exercise physiology. METs, metabolic equivalent tasks.5
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Basal Metabolic Rate
•Largely related to person's active tissue mass. Energy cost for maintainig vital bodily functions e.g. thermoregulation, breathing. Accounts for 60-80% of energy expenditure.
Thermic Effect
of Feeding
•Metabolic cost of dealing with the consumption and digestion of food.
Non-Exercise Activity Thermogenesis
•Energy expended for everything we do apartfrom sleeping, eating or planned exercise e.g. cleaning, standing, fidgeting. Most variable component of total energy expenditure, ranging from 300-2000 kcals/day.
Exercise
•Physical activity that is planned, structured, repetitive, and results in the improvement or maintenance of one or more facets of physical fitness.
IN CR EASING NEAT TO COMBAT S EDENTAR Y T IME
Another, often underestimated form of energy expenditure is non-exercise activity
thermogenesis (NEAT). NEAT6 involves activities ranging from household chores
(e.g. cleaning, gardening) to non-conventional activities such as running for the bus,
standing and fidgeting. It encapsulates all the energy expended for everything we do
apart from sleeping, eating or planned exercise. It would be prudent to mention that
by simply increasing NEAT, sedentary (and therefore sitting) time will likely
decrease – the two are somewhat inversely proportional to each other as you will
have less time in the day to sit or lay down.
Components of Energy Expenditure
Broad & Cox (2008)7
BMR TEF NEAT Exercise
TOTAL
Daily Energy Expenditure
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TH E S OLUTION?
To make it clear, I am not claiming to have the solution.
Ultimately, the best solution for you is one that you can adhere to and
which subsequently instigates long-term behaviour change.
There are numerous interventions being investigated at the moment in the research
community. The majority of these consist of encouraging work places to invest in
standing desks and cultivating an environment that is conducive to sitting less.
Whilst most of these interventions will be substantiated by some robust scientific
evidence, this resource has not yet been put through such scientific rigour.
Nevertheless, I have endeavoured to base this on sound principle and theory,
combining it with my own implicit coaching intuition. It is my intention that this
resource serves the purpose of breaking up your sedentary time, but not only that – I
anticipate that it will also enhance your productivity during your sedentary time.
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Exercise Deficient
TEF
Exercise
NEAT
BMR
Regular Exerciser
TEF
Exercise
NEAT
BMR
Normally High NEAT
TEF
NEAT
BMR
NEAT Deficient
TEF
NEAT
BMR
PHYSIOLOGY OF EXERCISE:
WHAT HAPPENS IF I STOP EXERCISING?
Active + Non-Sedentary Inactive + Non-Sedentary
PHYSIOLOGY OF INACTIVITY8:
WHAT HAPPENS IF MOST OF MY DAY IS SPENT SITTING?
Non-Sedentary Couch Potato (Sedentary)
Hamilton et al. (2008)
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THE ROUTINE
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O VER VIEW
Interrupting sitting time is critical9,1 0. The more regular our breaks, the better. Eight
hours of interspersed sitting do not have the same consequences as eight hours of
continuous sitting. The sweet spot lies somewhere between establishing a flow of
rhythm in order to produce the work required (or to digest what one is reading),
whilst on the other hand not going gung-ho and suffering burn-out in an attempt to
accomplish everything in one sitting, quite literally.
We possess the inherent ability of self-determination. It therefore follows that we are
a sum total of our choices. We can exercise the choice to break up our sitting time
and in turn develop a sustainable rhythm, or not. Anecdotally, since making the
conscious choice of incorporating this routine into my own day, I have found
concentration levels during subsequent work/study cycles to be markedly better.
One final point I would like to reiterate – these routines should not replace your
own exercise routine. The remit behind this resource is to:
i) Counteract prolonged sitting
ii) Enhance focus during sitting time
iii) Optimally prepare your body to undergo the rigours of your actual exercise
routine
With regard to the latter, it just so happens that many of us are ill-prepared to
participate in many of the exercise activities/sports we choose to engage in. This is
by and large a consequence of our ubiquitous sedentary culture. Referring back to
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the figures on page 11, it should be our goal to mould our “energy expenditure
profile” to resemble that of the top left (Active + Non-Sedentary).
Having said this, if, on the other hand this is likely to be your only source of planned
physical activity, then that’s fantastic and I would like to welcome you onto this
journey! In this case, each of the routines can be combined together in a circuit-like
manner – the variations are endless and will only be limited to one’s creativity.
Combining 2 routines will take approximately 20-30 minutes depending on the
number of sets that are performed.
W H A T Y OU W I LL NEED
Essentials
Countdown Timer/Stopwatch Lacrosse/Hockey Ball Foam Roller
Optional
Minibands Ab-Wheel Swiss Ball
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HOW IT W OR KS
Fig. 2. Cyclical process depicting the sequential manner through which one should perform the four different routines.
Fig. 3. Study Cycle and Desk Breaker Process. For every subsequent break, move onto the next routine.
You should follow these in chronological/alphabetical order. If in the case you only
manage to do a single routine on one day (e.g. Routine A), simply start the following
day’s Desk Breaker with the routine that follows (e.g. Routine B).
Routine A
Routine B
Routine C
Routine D
45 minute Work Cycle
(modify accordingly)
15 minute Desk Breaker
(Routine A, B, C or D)
Repeat
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D ES K BR EAKER ROU TINE
The fifteen-minute Desk Breaker is split into two main components:
1. Restore
2. Recruit
The rationale behind these two methods is to counteract the physiological changes
that are induced during sitting. We know that sitting results in rapid changes in
skeletal muscle, namely reduction in muscle triglyceride uptake and increased
insulin resistance – all bad things.
Restore (10 minutes)
I have chosen the term Restore so as to imply restoring lost range of motion.
Specifically, with a focus on improving soft tissue quality, posture and overall muscle
function. You shall start with a form of self-massage using a foam-roller or a
lacrosse/hockey ball. This will be followed by a mobility exercise or static stretch.
This sequence will target Lower body first, followed by Upper body.
Recruit (5 minutes)
The next component, Recruit, is aimed at stimulating motor unit recruitment and
innervating muscles that have become ‘dormant’ during your previous bout of
sitting. These exercises will also act as a corrective dose of work for addressing the
muscle slack that is dominant during sitting. It will teach you correct mastery of
fundamental human movements, which in turn will guide you towards motor skill
competency. This component will be comprised of two levels. Start at level one, and
once mastery is achieved and technique is maintained under fatigue, progress to
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level two. Progression should be competency dependent and not time dependent.
You earn the right to progress. For some exercises you may stay on level one, whilst
for others you may quickly progress to level two. The sequence will generally follow
this order: Lower – Upper – Core.
Finally, Routines A-D are specifically designed so that over the course of the week
you are provided with a self-administered full body MOT. Hence, it is important that
you don’t just pick the exercises you like or are good at, but instead adhere to all four
of the routines.
Should you wish to pass on any comments or feedback kindly email them to:
Enjoy your energy expenditure endeavours!
Christian Vassallo
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LEVEL ONE
LEVEL TWO
ROUTINE A
LOWERFoam Roll
Quadriceps
Duration: 2-3 mins each side
Mobilise
Couch Stretch
Duration: 1 min each side
UPPER
Foam Roll
Thoracic Spine
Duration: 2-3 mins
Mobilise
Wall-Slides in Wall-sit Position
Kneeling T-Spine Rotations
Repetitions: 10
Order Name Repetitions Sets
A1 Glute Bridge 15 1-2
A2 Press-up 10 1-2
A3 Deadbug 10 1-2
Order Name Repetitions Sets
A1 Crab Hold with
Overhead Reach 5 each side 1-2
A2 Bottom-up
Press-up 10-15 1-2
A3 Hollow Hold 5 x 5s holds 1-2
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LEVEL ONE
LEVEL TWO
ROUTINE B
LOWERHockey or Lacrosse Ball
Glute and Piriformis
Duration: 2-3 mins each side
Mobilise
Pigeon Stretch
Duration: 1 min each side
UPPER
Hockey or Lacrosse Ball
Pec Minor
Duration: 2-3 mins each side
Mobilise
Overhead Stick/Band rotations
Repetitions: 20
Order Name Repetitions Sets
B1 Spiderman 5 each side 1-2
B2 Waiter’s Bow 10 1-2
B3 Side Plank (L+R) 30s each side 1-2
Order Name Repetitions Sets
B1 Miniband Squat 15 1-2
B2 Singe Leg RDL 8 each side 1-2
B3 Feet Elevated
Side Plank (L+R) 45s each side 1-2
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LEVEL ONE
LEVEL TWO
ROUTINE C
LOWERHockey or Lacrosse Ball
Tensor Fascia Latae (TFL)
Duration: 2-3 mins each side
Mobilise
TFL and Oblique Stretch
Duration: 1 min each side
UPPER
Hockey or Lacrosse Ball
Teres Major
Duration: 2-3 mins each side
Mobilise
Lattisimus Dorsi Stretch
Duration: 1 min each side
Order Name Repetitions Sets
C1 Split Squat (L+R) 8 each side 1-2
C2 YTWIs 5 1-2
C3 Leg Lowers 8 each side 1-2
Order Name Repetitions Sets
C1 SL Squat + Reach 3 each side 1-2
C2 Band Pull-Aparts 8 1-2
C3 4-point
Ankle Taps 6 each side 1-2
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LEVEL ONE
LEVEL TWO
ROUTINE D
LOWER (1)Foam Roll
Adductors
Duration: 2-3 mins each side
Mobilise
Short Adductor Stretch / Lateral Squat
Duration: 1 min each side
LOWER (2)
Hockey or Lacrosse Ball
Calves and Shins / Sole of Foot
Duration: 2-3 mins each side
Mobilise
Calf Pumps
Repetitions: 15 each side
Order Name Repetitions Sets
D1 Miniband Walks 10 each side 1-2
D2 Roll-outs (Knees) 5-10 1-2
D3 Bear Crawl 30s 1-2
Order Name Repetitions Sets
D1 BW Clams (L+R) 8-10 each side 1-2
D2 Roll-outs (Feet) 3-10 1-2
D3 Alt. Arm+Leg
Raise Front Plank 30-45s 1-2
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EXERCISE INDEX
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A1 GLU TE BR IDGE
A1 CR A B HOLD W ITH O VERHEAD REACH
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A2 P R ESS-UP
A2 BOTTOM-UP P R ESS-UP
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A3 D EA DBUG
A3 HOLLOW HOLD
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B1 S P IDER MAN
B1 M IN IBAND S QUAT
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B2 W A ITER’S BOW
B2 S IN GLE L EG RDL
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B3 S IDE P LANK
B3 F EET-ELEVATED S IDE P LANK
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C1 S P L IT S QUAT
C1 S IN GLE L EG S QUAT A ND REACH
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C2 YTW I
C2 BA N D P ULL-APARTS
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C3 L EG -LOWERS
C3 4-P OIN T A N KLE TAPS
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D1 M IN IBAND WALKS
D1 BW CLA MS
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D2 ROLL-OUTS (KNEES)
D2 ROLL-OUTS (STANDING)
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D3 BEA R CR AWL
D3 A LT . A R M/LEG RA ISE F RONT P LANK
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L OW ER BA CK S TRETCHES
S OLE OF F OOT (P LANTAR F ASCIA) RELEASE
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REFERENCES
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1 Katzmarzyk, P. T., Church, T. S., Craig, C. L., & Bouchard, C. (2009). Sitting Time and Mortality
from All Causes, Cardiovascular Disease, and Cancer. Medicine and Science in Sports and Exercise, 41(5), 998-1005.
2 Matthews, C. E., George, S. M., Moore, S. C., Bowles, H. R., Blair, A., Park, Y., Troiano, R. P., Hollenbeck, A., & Schatzkin, A. (2012). Amount of time spent in sedentary behaviors and cause-specific mortality in US adults. The American journal of clinical nutrition, 95(2), 437-45.
3 Wilmot, E. G., Edwardson, C.L., Achana, F.A., Davies, M. J., Gorely, T., Gray, L. J., Khunti, K., Yates, T., & Biddle, S. J. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55(11), 2895-2905.
4 Henson, J., Yates, T., Biddle, S. J., Edwardson, C. L., Khunti, K., Wilmot, E. G., Gray, L. J., Gorely, T., Nimmo, M. A., & Davies, M. J. (2013). Associations of objectively measured sedentary behaviour and physical activity with markers of cardiometabolic health. Diabetologia, 56(5), 1012-1020.
5 Dunstan, D. W., Howard, B., Healy, G. N., & Owen, N. (2012). Too much sitting – A health hazard. Diabetes Research and Clinical Practice, 97(3), 368-376. 6 Levine J. A. (2004). Non-exercise activity thermogenesis (NEAT): environment and biology. Nutrition reviews, 62(7), 82-97.
7 Broad, E. M., & Cox, G. (2008). What is the optimal composition of an athlete’s diet? European Journal of Sport Science, 8(2), 57-65. 8 Hamilton, M. T., Healy, G. N., Dunstan, D. W., Zderic, T. W., & Owen, N. (2007). Too Little Exercise and Too Much Sitting: Inactivity Physiology and the Need for New Recommendations on Sedentary Behaviour. Curr Cardiovascular Risk Rep, 2(4), 292-298. 9 Dunstan D. W., Kingwell, B. A., Larsen R., Healy, G. N., Cerin, E., Hamilton, M. T., Shaw, J. E.,
Bertovic, D. A., Zimmet, P. Z., Salmon, J., & Owen, N. (2012). Breaking Up Prolonged Sitting
Reduces Postprandial Glucose and Insulin Responses. Diabetes Care, 35(5), 976-983.
1 0 Healy, G. N., Dustan, D. W., Salmon, J., Cerin, E., Shaw, J. E., Zimmet, P. Z., & Owen, N. (2008). Breaks in Sedentary Time. Beneficial associations with metabolic risk. Diabetes Care. 31(4), 661-666.
